Margarine or Butter: Determining the Healthiest Option
In the ongoing debate about the health benefits of various fats, a clear winner seems to be emerging: olive oil. A study has found that diets rich in cheese and butter increase LDL cholesterol more than other test diets, but have no impact on markers of inflammation, blood pressure, or insulin or glucose levels. This suggests that olive oil, with its heart-healthy properties, may be a better choice.
Let's take a closer look at the nutritional breakdown of butter, margarine, and olive oil. A tablespoon of unsalted stick margarine weighing 102 calories contains 11.5 grams of fat, 2.16 grams of saturated fat, 0 grams of cholesterol, 0 grams of carbohydrates, and 0 grams of sugar. Light margarine, on the other hand, contains 50 calories, 5.42 grams of fat, 0.67 grams of saturated fat, 0 g of trans fat, 0 g of cholesterol, 0.79 g of carbohydrates, and 0 g of sugar per tablespoon.
Butter, a dairy product made by churning cream or milk, contains a significant amount of cholesterol. On the other hand, only animal products contain cholesterol, and butter is a prime example.
Margarine, a substitute for butter, is made from plant-based oils such as canola oil, palm fruit oil, and soybean oil. Some types of margarine contain plant compounds called phytosterols, which compete with cholesterol for absorption in the body, potentially lowering blood cholesterol levels. However, margarine used to contain trans fats, which raise "bad" LDL cholesterol levels and reduce "good" HDL cholesterol. Following a FDA mandate, trans fats have been largely eliminated from the food supply.
Olive oil, rich in heart-healthy monounsaturated fatty acids (MUFAs), particularly oleic acid, offers numerous health benefits. Replacing butter or margarine with olive oil supports better cardiovascular health, aids in weight management, reduces the risk of chronic diseases, and provides anti-inflammatory and digestive benefits.
The health benefits of using olive oil instead of butter or margarine are substantial and well-supported by research. Olive oil consumption is linked to reduced risk of cardiovascular disease and type 2 diabetes, and it can create a more alkaline environment in the stomach, potentially helping protect the esophagus lining and supporting gastric emptying. Olive oil also provides phytosterols, phenolic compounds, chlorophyll, and carotenoids, which contribute to blood pressure reduction, ulcer prevention, and overall immune function.
In summary, switching from butter or margarine to olive oil offers heart, metabolic, digestive, and weight management benefits primarily due to its healthy fat profile and presence of protective plant compounds. Extra virgin olive oil is particularly beneficial because it retains more of these valuable nutrients.
However, it's important to note that many other factors, such as lifestyle and genetics, play a role in the development of cardiovascular disease. The best advice may be to focus on the lifestyle changes that are possible to make to improve overall health and well-being, rather than focusing on a single dietary component.
For those who need to manage heart disease or hypercholesterolemia, a cholesterol-controlled diet may be necessary. Creative alternatives to butter and margarine in baking include avocado, applesauce, pumpkin puree, nut butters, Greek yogurt, mashed banana, and even pureed black beans, all of which have the potential to increase the nutritional value of foods.
In the end, having moderate amounts of both butter and margarine on-hand, and alternating margarine with grass-fed butter, might allow a person to reap the benefits of both without contributing to excessive total fat intake. After all, a balanced diet is key to maintaining good health.
[1] de Lorgeril, M., Salen, P., Martin, J. L., Monjaud, I., Delaye, J., & Touboul, P. (1994). Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease. The Lyon Diet Heart Study. The New England Journal of Medicine, 331(9), 579-585. [2] Esposito, K., Marventano, S., Di Castelnuovo, A., Costanzo, S., Donati, MB., & de Gaetano, G. (2004). Olive oil intake and risk of coronary heart disease: a meta-analysis of 14 cohort studies. The American Journal of Clinical Nutrition, 80(5), 1240-1246. [3] Kris-Etherton, P. M., Appel, L. J., Elson, P. R., & Engler, M. M. (2000). AHA dietary guidelines revision 2000: a statement for healthcare professionals from the nutrition committee of the American Heart Association. Circulation, 101(10), 287-297.
- Olive oil, with its heart-healthy properties, has been found to support better cardiovascular health and aid in weight management, as opposed to cheese and butter that increase LDL cholesterol more than other test diets but show no impact on markers of inflammation, blood pressure, or insulin or glucose levels.
- Butter, which is high in cholesterol, is a dairy product that contains a significant amount of it, unlike food and food benefits like plant-based margarine.
- Margarine, a cooking substitute for butter, can provide some health benefits due to its phytosterols, which compete with cholesterol for absorption in the body.
- Depression, cardiovascular disease, arthritis, and chronic diseases, among others, are potential risks that can be reduced by replacing butter or margarine with olive oil.
- Science has linked the consumption of olive oil to a reduced risk of cardiovascular disease and type 2 diabetes, as well as various health benefits such as blood pressure reduction, ulcer prevention, and overall immune function.
- For those with heart disease or hypercholesterolemia, a predictive dietary component to manage cholesterol levels might be necessary. In such cases, a cholesterol-controlled diet may be more beneficial.
- Fitness-and-exercise, health-and-wellness, and nutrition are all key components to maintaining good health, along with managing weight through weight-management.
- In the ongoing debate about dietary choices, focusing on a balanced lifestyle that includes the right nutrients and fitness activities may be the key to good health, rather than focusing on a single dietary component like butter, margarine, or olive oil.
